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The hyperextension is a highly effective exercise that strengthens and sculpts your posterior chain muscles. The problem with hyperextensions is that you need the hyperextension machine/ hyperextension bench to perform the exercise. If you want to stimulate your posterior chain muscles but don’t have the equipment, you can still do it. Read on to learn different variations of hyperextensions, some ways to do hyperextensions at home, as well as other exercises that target the same muscle groups.


Hyperextensions work your gluteal muscles (buttocks), Erector Spinae (lower back), and hamstrings (back of your thighs).


  1. Setup in a hyperextension machine with your feet anchored and torso semi-perpendicular to your legs at a 45-degree angle.
  2. Begin in a hinged position with your arms on your chest or neck and initiate the movement by tightening your glutes and abs.
  3. Extend the hips by lowering your upper body toward the floor.
  4. Bring the torso up and finish with your body in a straight line.
  5. Hold the position for a few seconds at the top and squeeze your glutes, back, and hamstrings.
  6. Repeat.

Hyperextensions on a Bench

You can perform the hyperextension on a regular bench.

Back Extensions on a Bench


  • Lie on the bench, face down, with your torso off the bench.
  • Place your feet under the board of the bench or squeeze the legs at each side of the bench. You must position your feet and legs in a way that will allow them to hold your bodyweight. Or you can ask someone to hold your feet.
  • Place your arms on your chest or neck and lower your upper body.
  • Bring your upper body up to the top position until your body in a straight line.
  • Hold for a few seconds and squeeze your muscles.

Back Extensions on a Stability Ball

Back extensions on a stability ball are very similar to hyperextensions. You just use a stability ball instead of a hyperextension bench. If you are a beginner, you may want to position yourself lower on the ball with your chest by the ball’s apex instead of placing your waistline almost over the ball’s apex. You can also place your feet against the bottom of a wall for stability.


  • Lie face down on a stability ball, placing your waistline almost over the ball’s apex.
  • Place your arms on your chest or neck and lower your torso toward the floor.
  • Then, push your hips into the ball to come back up and finish with your body in a straight line.
  • Hold the position for a few seconds at the top and squeeze your muscles.

Prone Back Extensions

The prone extension exercise is similar to the superman except that you don’t lift the legs off the floor.


  • Lie face down on a mat, with your legs straight, glutes tight, keeping your hips in contact with the floor.
  • Keep your head in a neutral position – in line with your spine.
  • Proceed to stretch out your arms in front of you.
  • Raise both your arms off the floor.
  • Hold the position for a few seconds to allow you to feel your lower back engaged.
  • Lower your torso to the starting position. Repeat.

If you are a beginner, you can start by lying face down on a mat but instead of stretching and lifting your arms out in front of you, you prop up on your elbows and hold the position for 30 seconds or more. As you progress, later on, you can place your arms on your chest or neck instead of keeping your arms stretched out in front of you. Another way of doing the prone back extension is by position your arms 45 degrees off your torso instead of stretched out in front of you.

Seated Back Extensions with Resistance Bands

This is another back extension variation if you don’t have a hyperextension bench or weights. You perform it from a seated position and using resistance bands. If you feel discomfort in the back of your legs, you can sit on a folded towel to decrease pressure on your hamstrings.


  • Sit on the floor or mat with your legs stretched out in front of you.
  • Grab a resistance band and loop the middle of it at the bottom of your feet.
  • Hold one end of the band in each hand and bend your elbows, keeping your hands close to your chest.
  • Slowly lean back against the resistance of the band, as far as possible.
  • Hold for two to three seconds and sit back up slowly.
  • Repeat.
Band Seated Back Extensions


If you don’t have resistance bands, you can still perform seated back extensions using your body weight and placing your arms on your chest or neck. You can also do this exercise, sitting on a chair with your back straight and arms on your chest – You just bend over toward your knees and bring your torso back up in a “good-morning” fashion.

Standing Back Extensions with Resistance Bands

This is another back extension alternative when you don’t have equipment but only resistance bands. You perform it standing.


  • Start by anchoring a band around a stable surface close to the ground or use a doorstop attachment to anchor the band underneath your doorway.
  • Grab one end in each hand and walk back until you feel tension. You can leave your hands down in front of your tights or bring them up closer to the chest.
  • Stand with your back straight, shoulders back, neutral neck, feet hip-width apart, and knees slightly bent.
  • Hinge at the hips and bend over until your back is roughly parallel to the floor.
  • Exhale as you push into the floor and lift your torso up to the starting position.
  • Repeat
Band Standing Back Extensions

Reverse Hyperextensions

The opposite movement to hyperextensions is reverse hyperextensions. Generally, you perform this exercise using a specialized reverse hyper bench or machine. But you can also perform reverse hyperextensions on a bench, also called Reverse Glute Raises, or reverse hyperextensions on a stability ball. You can make this exercise more challenging by holding a dumbbell between your feet or resistance bands.


  • Lie on your torso facing the bench with your legs hanging – free to move from the hips.
  • Hold on tight to the bench so your upper body stays still.
  • Lift your legs until they’re extended at the hips and roughly parallel to the floor.
  • Lower the legs back down and repeat.
Reverse Glute Raises/ Reverse Hyperextension


The Good Morning is a wonderful compound exercise that resembles a polite bow or greeting, hence the name. Learn all about Good-Mornings’ benefits, how to do good morning exercise, and mistakes to avoid ➡️ Good Morning Exercise: Benefits, Form

Romanian Deadlifts

The Romanian deadlift is another compound exercise for the muscles in the posterior chain. Learn all about Romanian Deadlifts’ benefits, how to do Romanian Deadlifts, and mistakes to avoid ➡️ Romanian Deadlifts: Benefits, Form, Mistakes


The Superman is another compound exercise that gives you back extension. Learn all about Supermans’ benefits, how to do Supermans, and mistakes to avoid ➡️ Supermans: Muscles Worked, Benefits, How to Do, Mistakes


Like the Superman exercise, swimmers are an awesome back extension alternative that you can do without any equipment.


  • Lie prone on the floor or mat with arms and legs extended.
  • Raise your head off the floor, keeping the neck in a neutral position following your spine, and continue looking at the floor.
  • Simultaneously, lift your right arm and left leg off the ground. Don’t hold your breath – continue breathing.
  • Switch sides, lift your left arm and right leg at the same time.
  • Repeat the movement in a fluid motion, alternating sides until the desired number of repetitions.

As you can see there are numerous ways to strengthen and sculpt the lower back, hamstrings, and gluteal muscles even when you don’t have a hyperextension bench. Incorporate different variations of hyperextensions, alternative exercises to hyperextensions at home, and other diverse exercises that target the posterior chain muscles.

Lift, Burn More Fat, Get Stronger and Live Healthier!

To a Fitter Healthier You,

Adriana Albritton

The Fitness Wellness Mentor

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